Understanding Alcohol and Its Impact
Where to Get Support
Other organisations provide the specialist support you may need with alcohol awareness. If you feel you might need help, there are trusted organisations and helplines you can turn to:
Helplines:
- Samaritans: 116 123 (24/7 emotional support)
- Drinkline: 0300 123 1110 (Mon–Fri, 9am–8pm; Sat–Sun, 11am–4pm)
Specialist organisations:
- Change Grow Live (CGL)
- We Are With You
- NHS Talking Therapies (for co-occurring anxiety/depression)
- You could also speak to your GP or healthcare professional for advice, screening, and referrals. Local alcohol services vary depending on where you live.
If you’re curious about your drinking, Drinkaware offers a helpful self-assessment tool to help you better understand your habits: Drinkaware Self-Assessment Tool
How Alcohol Affects Your Body
Alcohol can affect your body and mind in ways you might not always notice. Even small amounts can influence how you think, feel, and react. Understanding these effects helps you make choices that protect your wellbeing.
Alcohol can also interact with things your body is already dealing with, like medications or health conditions. For example, drinking while taking cold medications can make you feel drowsier than expected, and combining alcohol with certain painkillers can put extra strain on your liver. Being aware of these interactions is part of looking after yourself.
Short-term effects may include:
- Reduced coordination and slower reaction times
- Impaired judgement and increased risk-taking
- Nausea, vomiting, and dehydration
- Blackouts or memory loss
- Higher risk of accidents or injuries
Long-term effects may include:
- Liver disease (fatty liver, hepatitis, cirrhosis)
- Heart problems and high blood pressure
- Increased risk of certain cancers (mouth, throat, liver, breast)
- Depression, anxiety, and sleep problems
- Impacts on relationships, work, and social life
Alcohol can worsen:
- Anxiety
- Low mood
- Sleep problems
- Suicidal thoughts
For many people, alcohol creates a cycle where it feels helpful in the moment, but once the effects wear off, stress or low mood can return more strongly. Recognising this pattern can help you understand when alcohol may be affecting your wellbeing rather than supporting it.
Risks of Binge Drinking
- Binge drinking (large amounts in a short time) increases the risk of:
- Accidents, falls, injuries
- Aggression or conflict
- Legal issues
- Unsafe sex
Alcohol and Your Mental Health
Alcohol can also affect how you feel emotionally. While it might feel like a quick way to relax, it can sometimes make things harder over time.
Recommended Drinking Guidelines (UK)
There is no completely “safe” limit, but low-risk drinking is considered up to 14 units per week for adults of all genders. Spread your drinking across 3+ days and include alcohol-free days each week.
Understanding Units:
One unit = 8 grams of alcohol. Sizes and strengths vary, so it’s helpful to check labels or use a guide:
| Beverage | Size & Strength | Units |
| Standard glass of wine | 175ml, 12% | 2.1 |
| Large glass of wine | 250ml, 13% | 3 |
| Measure of spirits | 35ml, 40% | 1.4 |
| Bottle of alcopops | 275ml, 5% | 1.4 |
| Pint of beer | 3.5–5% | 2–3 |
| Can of strong cider/lager | 440ml, 9% | 4
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